Strategies to Help Picky Eaters Enjoy Mealtime
Helping a child who is a picky eater can make mealtime feel challenging, especially when emotions run high. This Pediatric Nutrition Series will include ways to create a positive eating experience for infants and toddlers, strategies to combat food neophobia, and ease the toddler-parent mealtime power struggle.
What is Food Neophobia?
Food Neophobia, or the fear of trying new foods, is considered a normal stage in child development. Research shows that early introducing new foods (before the age of two) is critical to familiarize infants and toddlers with new textures, tastes, and smells. It usually appears in the toddler years as children become more aware of their preferences and cautious about new foods. While this is a natural part of exploring and learning, food neophobia can sometimes turn mealtime into a battle of wills. Fortunately, with patience and gentle encouragement, caregivers can help children gradually feel more comfortable with new tastes and textures.
Strategies for Picky Eaters: Combating Food Neophobia
When babies are ready to start solids/complementary foods, it is important to encourage food play. Yes, let them get messy! Clean up baby once the mealtime is over. This encourages a full sensory experience for your little one.
Toddlers are tiny sponges, taking in all the world has to offer. Often, mealtime preferences can be swayed by what caregivers like to eat or, better yet, do not like to eat. It’s essential to remain neutral when discussing food with our toddlers, especially when introducing new foods.
We encourage pairing a new food item with a “safe food” item. A safe food is a comfortable, “go-to” item. For example, say your little one really loves blueberries; you could offer a few blueberries with whatever new food item you plan to introduce at snack or mealtime that day. Remember that not every eating encounter needs to introduce a new food; allow this to happen over time.
Managing Mealtimes
Littles thrive on routine, so it is crucial to create one for mealtimes. Better yet, make it fun! Encourage your selective eater to help set the table, create a song to signal that it is almost time to sit down for the meal, and participate in hand washing together prior to the meal.
As a caregiver, it is essential not to force feed or bribe at mealtimes. We want our little ones to learn how to listen to their hunger and fullness cues. Our job as caregivers is to provide and prepare the food; the child’s job is to determine what and how much they will eat.
Around age two, toddlers start asserting more independence, often showing preferences that may label them as “picky” or “fussy” eaters. This shift is a normal part of development, as toddlers begin to express more body autonomy and show signs that they want to make mealtime decisions. After all, they have very little control over many other things in their life. By allowing your little one to be fully involved in the mealtime experience (what they serve themselves, the foods they choose to eat, the utensils they use, etc.), the mealtime experience will slowly become a more positive one.
It is important to note that we always encourage family meals whenever possible, but, as we know, life is busy, and we cannot always sit down together - and that is okay. Always remember to do your best with the things and time you have!
If mealtimes are a source of stress in your household or if you’re seeking personalized guidance to support your picky eater, we’re here to help. Our team of dietitians specializes in creating practical, family-centered nutrition plans tailored to your child’s unique needs. Schedule a nutrition counseling session with us today and take the first step toward making mealtimes more enjoyable and nourishing for your family.
